I’m going to try to relax the arrival time a little from last week, but remember, it’s essential that WE STAY OUT OF BARTON HALL until after 7:00 PM. If you’re early, have a nice walk around, or if it’s nasty out, enter downstairs on the far side of the building where we won’t intersect with the track team.
Administrative details are at the bottom for anyone who’s new.
Great work at the time trial last week! It was record popular, with 58 people clocking diagnostic times. Now it’s time to apply the time trial result to your training, which is aimed at helping you race the mile in FLRC’s track meets: the January Jicker (1/12), Hartshorne Masters Mile (1/18), February Flash Dash (2/16), and Strides of March (3/16). Mile training is great for other distances, too, and builds oodles of moral character.
First, look up your time on Webscorer, if you haven’t already. Second, go to the Jack Daniels’ VDOT Running Calculator. Select the 1 Mile distance, enter your time, in minutes and seconds, click Calculate, and switch to the Training tab below.
In the example above, I’ve used a 6:18 mile. The Training tab shows what your Easy (E), Marathon (M), Threshold (T, also sometimes called Tempo), Interval (I), and Repetition (R) paces are. We’ll mostly use T, I, and R in these workouts. The beauty of the calculator is that if our example runner wants to run an 800 at I pace, say, they can see that they should aim for roughly 50-second laps (look in the 200m column) and a 3:22 overall (the 800m column). It is good to have a watch you can start and stop for each rep, although we will split into groups who are roughly the same pace.
For this week’s workout, we’re going to run 200/800 sets, with the 200m reps at R pace and the 800m reps at I pace. (Write down your personal 200m R and 800m I times from the Jack Daniels calculator before you come.) The rest will be short, with just one 200m lap recovery after each fast rep. Most people should aim for three sets (3000m of speed, or just under 2 miles), but those with more weekly mileage should do four or five sets.
Kate McCormick and Lizzy Rayle will again lead kids 5–11 in running game workouts.
Any questions? See you Tuesday!
Resources
- Administration: You must be an FLRC member and sign the Cornell waiver!
- Location: Cornell’s Barton Hall, with the easiest parking in the parking garage
- Warmup: Jay Johnson’s Lunge Matrix and Leg Swings, then 10 minutes of jogging
- Cooldown: 10 minutes of jogging, then Jay Johnson’s Strength and Mobility
- Pace Calculator: Jack Daniels’ VDOT Running Calculator
- FLRC Calendar: (Download and import this ICS file for most calendar apps; subscribe to fingerlakesrunners@gmail.com if you use Google Calendar.)